Health Benefits of Dandasana

  • Author :
  • TATA AIG Team
  • Published on :
  • 02/01/2024

Seated poses form a vital part of yoga. They help straighten and strengthen your back and lower body. You can practise the seated poses separately or with pranayama or meditation. One such seated pose is Dandasana. Dandasana, or stick/staff pose yoga, is known as the mother of all seated poses since it may be the foundation of other yoga asanas. “Danda” implies stick or staff, and “asana” means pose.

It has immense benefits for your body and mind. Keep reading to learn about Dandasana steps and benefits.

Dandasana Steps

Here’s a detailed guide on how you can practise the staff pose yoga:

Step 1: Sit on the floor and keep your back straight

Step 2: Stretch your legs in the front and put your feet close and pointed upwards

Step 3: Press your hips and keep your neck erect. Slowly stretch your back

Step 4: Place your palms facing the floor next to your hips

Step 5: Take a deep breath and hold the position for 20-30 seconds

Step 6: Repeat the pose 5-6 times

Dandasana Benefits

Now that you know what staff pose is and the Dandasana procedure, here’s a list of benefits of practising this pose regularly:

Helps manage stress

Practising Dandasana can help you manage stress. It improves your mental health, awareness and emotional balance. It helps in calming your mind and tackling issues like anxiety and depression.

Improves your posture

Dandasana is beneficial if you suffer from postural issues due to your sedentary lifestyle. Regularly practising the pose can straighten your spine and improve your overall posture when you sit, stand or walk.

Relieves pain and arthritis symptoms

Dandasana can work like magic if you suffer from pain and inflammation due to an injury or conditions like arthritis or osteoporosis.

Boosts your digestive system

Next on the list of staff pose benefits is a healthy digestive system. Dandasana puts pressure on and stretches your digestive organs, which helps in relieving digestive complications like gas or constipation.

Boosts your respiratory system

Dandasana is also an excellent way to optimise your breathing capacity. Practising the pose regularly can help cure respiratory problems like asthma and shortness of breath.

Strengthens your back

Staff pose involves stretching your spine. Sitting with a straight spine for a long duration helps in strengthening and toning your back muscles.

Strengthen your spine and core muscles

Dandasana requires you to stretch and straighten your spine and legs using your core muscles. This helps improve core and spine strength and achieve flexibility during exercise and other activities.

Helps regulate your blood pressure

According to a study, Dandasana can also help lower your blood pressure. However, further studies are to be conducted to know the effectiveness of the asana in managing high blood pressure.

Who Can Practise Dandasana?

Dandasana is a simple yoga pose. You can practise it if you fall under the following category of people:

It is an ideal pose if you are a yoga beginner.

Young children as well as seniors can easily practise this asana.

Dandasana is ideal if you find it difficult to practise standing yoga poses due to injury or other reasons.

You can practise this yoga pose with ease if you are pregnant.

You can practise Dandasana if you suffer from stress, anxiety or depression.

If you suffer from back pain or stiffness in the neck or shoulders, this asana can do wonders.

Practising Dandasana can be helpful if you suffer from digestive issues or leg pain.

Dandasana Contraindications and Precautions?

Before practising Dandasana, it is crucial to familiarise yourself with the following Dandasana contraindications and precautions to avoid any complications:

Do not practise the pose if you have recently gone through surgery and have not yet healed

Avoid the pose if you suffer from an injury in your back, shoulders, wrist or arms

Do not practise this asana if you have high blood pressure issues

Do not force the pose if you feel pressure or pain in your core muscles or spine

Do not hold the pose for more than 90 seconds at the beginning

Tips to Practise the Dandasana Procedure Safely

While Dandasana is a beginner-level yoga pose, here are a few tips to practise it safely:

Start practising the pose under the guidance of an expert yoga trainer to avoid pain or injury.

Practice the pose slowly, and do not repeat it too many times in one go.

If you feel uncomfortable stretching your back, keep a folded blanket under your sitting bones to elevate your hips. You can also take the support of a wall to practise the asana in the beginning.

Do not move your legs in other directions. Keep them stretched in the front to avoid any physical injury.

Dandasana involves stretching of the lower limbs. So don’t forget to practise a warm-up session before starting this asana.

Try practising the asana in the early morning when your mind is fresh and your stomach and bowels are empty.

Make sure you practise this asana regularly to reap its health benefits.

Wrapping Up

Dandasana offers immense benefits in improving your mental and physical well-being. The simple seated pose, also known as the staff pose, can help tackle fatigue and balance your body.

It helps manage stress, lower blood pressure, improve posture, and strengthen the spine, back and core muscles. According to some studies, Dandasana can also act against osteoarthritis, cancer, and spondylitis and boost heart function.

However, consulting your doctor if you have health issues is crucial before practising the asana to prevent complications.

Also, remember to buy a medical insurance plan to protect yourself against several health-related expenses. Health insurance is a vital tool to tackle the rising costs of healthcare services.

So, compare health insurance plans, choose an adequate sum insured and secure yourself and your loved ones against the brunt of a medical crisis with Tata AIG today!


What is Dandasana good for?

Dandasana is beneficial for your back, abdomen and pelvis muscles. Strengthening of these vital muscles helps improve the overall posture of your body and achieve spine flexibility.

What are Dandasana benefits and contraindications?

Staff pose benefits include a strong spine, improved blood pressure, digestive system, mental health, posture and respiratory system.

However, keeping in mind the following Dandasana contraindications is essential to prevent complications:

Injury or surgery such as knee, wrist or ankle injury or spinal surgery

Weak body or low physical strength

High blood pressure issues

What is Chaturanga Dandasana?

Chaturanga Dandasana, also known as the four-limbed staff pose or low plank, is a yoga asana where you need to keep your body straight parallel to the floor on your toes and palm. Your elbows must be placed at the right angle along your body.

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